How Many Burpees a Day to Lose Belly Fat? [Answer Here]

People doing burpees together at the Gym

You took a great decision. Along with burning fat burpees will help you build muscle and improve body composition. Burpees are the best plyometric exercise that you can do at home with zero equipment. So the question came, how many burpees should you do every day to lose belly fat?

To lose belly fat, you need to do at least 15-30 minutes of burpees every day with a good diet and healthy lifestyle. However, losing weight only from your belly isn't possible. So you will lose your belly fat when your overall weight becomes less.

In the rest of this article, I will discuss with you details about how you can do burpees every day to lose belly fat, easily but effectively. So keep reading.

How many burpees a day is a good start?

Doing burpees are a great way to lose fat while building strength and endurance. With burpees, you will get both aerobic and strength training same time. So it will be a good idea to add burpees to your workout routine. But how many burpees a day is a good start? Or how many burpees for beginners?

Doing 50 burpees daily is a good start for people who want to lose fat. For weight loss or fat loss, do 50 burpees for 1 week, then 70 burpees for 2 weeks, then 100 burpees every week with a good diet and lifestyle. After several months you will get a good result obviously.

Research shows that to lose weight we have to burn 300 calories at least 3 times a week. So if you are serious about weight loss, try this method. Slowly over time, you will lose weight and belly fat.

Read more: How many burpees to burn 1000 calories?

Do burpees burn fat or build muscle?

Burpees burn fat and build muscle at the same time. Though it's cardio so burns calories and fat. While it is resistant so builds muscles and improves body composition. Doing burpees regularly can give you even better results than the gym-goers.

Burpees are compound- a combination of four different moves squats, push up, jumps and planks. Ultimately it targets a lot of muscle. From your upper body to your toes, it works almost every single part of the body. So do burn calories.

If you notice that, burpees are intense. You have to play different moves at a good pace. It moves your muscles again and again. For this higher level of intensity, your body burns a lot of calories and your muscles start to grow bigger. It also increases the body's metabolic rate, so you can burn calories long after you finish burpees.

Burpees are not very easy to perform or do for a longer time. Beginners who are looking for home workouts to lose weight can choose this high-intensity fat-burning workout surely.

Burpees also increase muscle mass and help to get lean. If you do daily burpees you will feel great strength in your upper body, abs, chest, shoulder, and legs.

Common aerobic exercises like running, rowing, and swimming can burn more calories than burpees. But for losing fat and building at the same time, you must choose burpees, say experts.

Read more: How many burpees should you do to lose weight?

Can burpees give you abs?

Burpees target a large group of abdominal muscles. It works on the waistline, core, love handles, and overall belly. But is it enough to shrink your stomach and build sexy six-pack abs?

Doing burpees won't give you six-pack abs, though it targets the abdominal area most. To get a six-pack, you have to lose your body weight. Then practicing burpees with a combination of a good diet and strength training will give you the best result.

If you are a gym goer, you can do burpees with strength training exercises such as squats, push-ups, or deadlifts. Burpees are naturally fast-paced, dynamic, and super effective. So regular practice will definitely give you good shape.

Generally, it requires no equipment or a special room to perform. You can practice burpees at your home, yards, garden, or even in a hotel room (if you want).

If you have equipment available, there are tons of burpee variations you can try to get a better result. Some of them are:

  • Burpee Pull-ups- Do 3 burpees at a medium pace, then do 1 pull-up.
  • Burpee box jumps- Do 3 burpees at a medium pace, then do 1 box jump.
  • Burpee Knee ups- Do 3 burpees at a medium pace, then do 1 knee up.

Top 05 Health benefits of doing burpees every day

women showing how she lose belly fat by doing burpees

Burpees are a multi-unit exercise. It involves almost every single muscle of your body to be done. For burning calories, losing fat, or building muscle at home, burpee should be your first choice.

Read more: What exercise burns the most belly fat at home?

1. Burpees build strength and endurance

Burpees are high-intensity exercises. It primarily works the upper body, shoulder, belly area, abs, and legs. Constantly moving these muscles at a higher pace strengthen these organs.

Which will build strength and endurance. Good strength and endurance help prevent disease and physical injuries. Also, increase our muscles to work over a longer period.

As a beginner, you can do 50 burpees every day to build strength and endurance naturally.

Read more: How many jumping jacks a day to lose belly fat?

2. They are great for conditioning

Burpees are an effective workout for conditioning. Whether you want to learn a new sport, train for a marathon, or build muscle, you should do burpees first. Why? Because it improves your immobility, agility, endurance, and physical fitness to adapt those skills easily.

You can see people break their legs when they first time go for a hike or climb a rock. If you don't want to be one of them, start doing 50 burpees daily. And you will build an awesome conditioning power to adapt things easily.

Read more: How many jumping jacks to lose 1 kg?

3. Burn fat and build muscle at the same time

Thousand of people every day search online on, how to lose fat and build muscles at the same time. The one answer for all of them is, "Start a good diet, do PLYOMETRIC Exercise, and maintain a natural lifestyle".

Plyometric exercises are those types of exercises that raise your heartbeat as well as work hard on your muscles. For aerobic work, you can burn a lot of calories and fat while resistant work helps to build muscle and body composition.

Burpees are effective plyometric bodyweight exercises. If you are a beginner you can try them. To burn fat or build muscle, you can start doing just 50 burpees every day, in 2 sets, in the morning and evening.

4. Require no equipment or environment

Another great benefit of doing burpees is you don't need any equipment. Just you and your body, and you are all set.

Just give no excuses. If you are serious about losing your weight or belly fat. Practice regular burpees with good eating and lifestyle habits.

You can do burpees in your yards, garden, or anywhere you want. But if you have equipment available you can get more space to choose which variation you want to do. The standard burpee is well enough to lose your belly fat and build muscle.

5. Easy to learn and perform

Do you know how to do a burpee? I think you know. But for your honor, I am describing how you can do a standard burpee correctly.

How to do a burpee:

  • Stand with your feet hip-width apart
  • Crouch down and place palms on the ground
  • Jump back with booth feet such that knees and hips are extended and lower your chest to the floor
  • Now push up and lift your chest off the floor jump forward with both feet at the same time
  • Stand upright and jump back, clapping your hands overhead
  • Repeat the position

Burpees have a ton of other health benefits. Such as lowering your blood pressure to increase the feel-good hormone. So if you like burpees or decide to add them to your workout routine. Just do that for losing weight, for building muscles, and for staying healthy.

When burpees aren't safe for you?

Read more: Burn calories fast at home without equipment (20 Golden tips)

Always remember that any exercise you do is because for your good health and wellbeing. So be sure of its precaution, health benefits, and risks.

Burpees are high-intensity exercises. It impacts a good effort in the upper body, spine as well as the whole body. Experts don't recommend over 30 burpees daily for people who aren't regular exercisers.

So if you have any problems or injuries in your upper body, shoulder, or legs you should avoid doing burpees. Also, people who are over 50 and women who are pregnant shouldn't do burpees every day.

Doing warming up before any exercise is a must. It increases heartbeat, and blood flow in your muscle. Also helps to prevent injuries like muscle soreness and pain. So don't forget to do 05-minute warming up before exercises and 05 minutes stretch after the session.

The Final Take

Burpees are a great bodyweight exercise to burn fat and build muscle at the same time. It gives both cardio and resistance exercise benefits. For weight loss and building muscle naturally, burpees should be your first choice.

No exercise will lose your weight or belly fat if you don't control the calories you are taking in and out.

For weight loss, you can do a 15-30 minute of burpee session every day in the morning and afternoon. Also make sure that you are on a good diet and life, to maximize your goal.

Also losing only belly fat is not possible. It is called spot reduction i.e. losing weight from a single part of your body. For weight loss, fat loss, and healthy life do regular burpees and other exercises, stay in a healthy life, reduce stress and eat natural foods. You will definitely get the best result. 

I wish you good health and a good life.

Dm Hossen

Dm Hossen is an Exercise Enthusiast and Fitness Writer. He helps people achieve their fitness goals with science-based research and real-life working experience. When not working you can find him reading books or doing home chores.

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